SAT23DEC2017

HOLIDAY SCHEDULE
Christmas Day (Mon. Dec. 25) – CLOSED
Tue. Dec. 26 – 530AM / 830AM / 500PM / 600PM
New Years Day (Mon. Jan. 1) – 9AM / 10AM

Normal schedule tomorrow, 9AM & 10AM. With this workout, we will have heats of 10.

WOD

“12 Days of Christmas”
For Time:
1 Wall Walk
2 C2B Pullup | Bar MU
3 Power Clean (155/105)
4 Box Jumps
5 Calories on Bike or Rower
6 Goblet Squats (53/35 | 70/53)
7 KB Swing (53/35 | 70/53)
8 Jumping Lunges
9 V-Ups
10 Burpees
11 DB Snatch (50/35)
12 DB Thrusters (50/35)

*Performed like the song. Perform 1, then 2-1, then 3-2-1, then 4-3-2-1, and so on until you do 12-1.

Extra

10 min. to find 1RM snatch for the day
2 misses only

10 min. to find Clean + 2 jerk max for the day

6 min. ladder
2 weighted Pistols – pick any weight
1 Bar MU
4 weighted Pistols
2 Bar MU

After
Split as desired
60 alt. bird dogs
100 abmat situps

 

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s